This recipe for nut-free Paleo pancakes, made with cassava flour, has become the answer to my quest for the perfect Paleo pancakes.
I’ve tried many Paleo pancake recipes. Although there are some tasty versions out there, many of them use almond flour as a base, and I simply cannot tolerate almonds (or any nuts) at such a high volume (nuts in large amounts can be inflammatory, and I’m one of those people that does better consuming nuts in smaller portions). And unfortunately, most alternative flours don’t quite measure up. As much as I love coconut flour, for example, using coconut flour alone simply doesn’t produce a favorable taste or texture for a dish like this (that is, according to my humble pancake expertise).
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Just when I was beginning to think I’d never get to enjoy fluffy, dreamy pancakes again, I discovered the secret to perfect pancakes: cassava flour. Unlike tapioca starch, which is a starch extracted from the root of the cassava plant, cassava flour is made from the whole root of the cassava (or yuca) plant, making it a whole food. I don’t tolerate tapioca starch very well, but I seem to do okay with cassava flour in moderate amounts. In particular, I’m a huge fan of Otto’s Cassava Flour! As far as flours go, it’s the closest thing I’ve found to baking with wheat flour (in some recipes, it can even be substituted at a 1:1 ratio). In this case, it helps produce delectable pancakes that actually resemble the taste and texture of traditional wheat flour pancakes. Yay!
Made with an additional touch of coconut flour, these cassava flour Paleo pancakes really hit the spot, all while being gluten-free, grain-free, dairy-free, nut-free, and refined sugar-free. Even my non-Paleo hubby gobbles them up!
As a side note: there is some discrepancy about where cassava falls on the glycemic index (most sources list it as low with a 46 GI, but a couple sources list it at 55). It’s definitely a healthier choice than some other flours, like tapioca or wheat (which both have an 85 GI), but ultimately, cassava is a starchy root vegetable and is best consumed in moderation. Add that to the fact that, in the case of a recipe like this, you will most likely be topping your pancakes with something sweet (like maple syrup), so I’d consider this dish to be more of a special treat recipe versus an everyday staple. That being said, it is still Paleo friendly, and it’s nice to have a special treat option to break up my eggs-and-veggies morning routine every once in a while (for the best scenario, I usually pair my pancakes with a quality protein like nitrate-free, sugar-free pasture-raised bacon to offset the carbs).
Okay, enough of the health mumbo jumbo. Let’s move on to the recipe for the perfect nut-free Paleo pancakes!
- 1 medium ripe banana
- 3 pasture-raised eggs
- ⅓ cup full fat coconut milk (OR ½ cup full fat coconut milk for thinner pancakes)
- 1 Tbsp unrefined coconut oil, melted
- 1 Tbsp pure and/or raw honey
- ½ tsp raw apple cider vinegar
- ½ cup Otto’s cassava flour
- 2 Tbsp organic coconut flour (I like Bob’s Red Mill)
- 2 scoops Vital Proteins Collagen Peptides (optional, for extra protein)
- ¼ tsp baking soda
- pinch of mineral sea salt
In a large bowl, mash banana. Whisk in eggs, coconut milk, coconut oil, honey, and apple cider vinegar. (If you prefer thicker pancakes, use ⅓ cup coconut milk; if you prefer thinner pancakes or your batter feels too thick, use ½ cup coconut milk.) Mix thoroughly.
Add in cassava flour, coconut flour, baking soda, salt, and collagen peptides (optional). Mix thoroughly until batter is smooth.
Preheat a pan at just under medium heat, or an electric griddle to 325 degrees (I cook these pancakes at a slightly lower heat than I would traditional wheat pancakes). Once heated, grease pan or griddle with coconut oil.
Scoop and pour approximately ¼ cup batter for each pancake onto griddle or pan. Cook until both sides are golden brown, flipping once bubbles begin to break on the surface.
Serve with topping of your choice: real maple syrup, fruit, apple butter, or fruit preserves. Enjoy!